Description
This healthy garlic parmesan chicken pasta is a light, protein-packed meal made with whole wheat pasta, lean chicken breast, and a creamy parmesan sauce. Perfect for a quick weeknight dinner or meal prep.
Ingredients
12 oz whole wheat pasta (penne, rotini, or spaghetti)
2 tablespoons olive oil
1 lb boneless skinless chicken breast, diced
4 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups broccoli florets (optional)
1 cup low-fat milk or unsweetened non-dairy milk
1/2 cup grated Parmesan cheese (or dairy-free alternative)
1/4 teaspoon crushed red pepper flakes (optional)
Fresh parsley, chopped, for garnish
Instructions
- Cook the pasta according to package directions. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Season diced chicken with salt, pepper, and Italian seasoning.
- Cook the chicken in the skillet for 5–7 minutes until golden and fully cooked. Remove and set aside.
- In the same skillet, sauté the minced garlic for 1–2 minutes until fragrant.
- Add the broccoli and cook for 3–4 minutes until tender.
- Pour in the milk and bring it to a gentle simmer.
- Slowly add the Parmesan cheese, stirring until it melts into a creamy sauce.
- Return the cooked chicken and pasta to the skillet. Toss to coat everything in the sauce.
- Optionally, stir in the crushed red pepper flakes for added heat.
- Serve warm, garnished with fresh parsley and additional Parmesan if desired.
Notes
Use dairy-free milk and cheese alternatives for a dairy-free version.
Gluten-free pasta can be substituted if needed.
Mix in additional veggies like spinach, mushrooms, or peas for variety.
Add a splash of cream or a spoonful of Greek yogurt for a richer sauce.
Leftovers can be stored in the fridge for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 3g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 6g
- Protein: 32g
- Cholesterol: 75mg